GO FORWARD WHEN IT’S TIME TO “FALL BACK” Posted on October 18, 2021January 30, 2026 by bonmente Daylight savings time, also known as every parent’s worst nightmare, takes our whole routine and says “Nope.” You always think one little hour won’t matter that much, especially when it means an extra hour of sleep. But this biannual desynchronization isn’t so easy for our internal clocks. Daylight savings time says “Nope,” and our circadian rhythm responds with “Whoa!” We blame the “fall back” for a lot of the fatigue we feel for a few weeks after the clock changes, but is it a sign of something more? As it turns out, this sneaky one-hour-time-difference can pack a powerful punch. The mild disruption to your routine can have a major effect on your mood. The shorter days increase rates of depression and Seasonal Affective Disorder (SAD). SAD is a disorder that creeps up on you gradually and can be really difficult to pinpoint since the trigger is so subtle. Extended Darkness = Sleepy + Irritated Daylight savings time can trigger underlying health disorders like depression. The human body has an internal clock (circadian rhythm) that cycles us through periods of wakefulness and sleep each day. Our internal clocks are set based upon our exposure to sunlight. In the morning, sunlight through the window sends a message to our brains saying it’s time to wake up. At night, the darkness signals sleep. During fall and winter, this natural pattern is disrupted. The days become shorter. The darkness lingers. Why does it feel like it starts getting dark around lunch? It’s no wonder our internal body clocks are thrown off. “Some people can make the transition more easily than others during daylight savings time,” said Jordan Blaine, PMHNP, at bonmente. “Winter depression, Seasonal Affective Disorder, and depression can range from mild to debilitating, but the first step is recognizing you are dealing with more than just a bad mood. You don’t have to accept the symptoms. There are effective treatments that can help.” Steps To Make The Transition Easier The passionate debate continues as to whether or not we actually need to spring forward or fall back, but, for now, the clocks are doing their semi-annual shift on Nov. 7, 2021. To fight fatigue and low mood, start preparing now for the changes ahead with these helpful tips. Ease into earlier bedtimes. This is especially important for parents. The sooner your entire family can get into a healthy sleep routine, the better! Eat smart to fuel your body and brain. Sugar and sweetened drinks like soda have a direct link to depression. We love a mini candy bar as much as the next person, but the reality is that all of that Halloween candy is bringing us down. Fuel your body and brain with nutritious foods to boost your mood and keep you going. Get moving.Bonus points if you can exercise outside to soak up the sunlight. Studies have shown that 15 minutes of sunlight twice a day during the cold months significantly reduces depressive symptoms, especially in people with SAD. Find support.There are many effective therapies when it comes to SAD and depression. Don’t try to self-diagnose or muscle through another season. Fight Depression From The Cozy of Home Finding convenient, hassle-free care shouldn’t be difficult. bonmente offers telepsychiatry services that are convenient, confidential, and as comprehensive as in-person appointments. With just a couple of clicks, from either your computer or your smartphone, you can be at your appointment with your bonmente provider, getting the care you need without any of the traditional hassle. Reach out today to find support for SAD, depression, or anxiety that may be triggered by the upcoming time change.
SWEATERS, LATTES, AND YOUR MOOD Posted on September 24, 2021March 3, 2026 by bonmente Fall is officially here! Cue up sweater season, daydream about apple picking, and raise a glass for the return of the ever-popular pumpkin spiced latte. Things are changing all around us. The long summer days are fading away and a chill has started to settle in the air. Some people have been ready for fall since summer started. Others are already counting down the days until spring. No matter what your favorite time of year, embracing the change of the season helps you to be present and focused on the moment. Despite the mood boost that may come from sipping on a pumpkin spiced latte, depression, anxiety, and other common mental health disorders tend to stick around regardless of the season. It’s that lingering gloom that’s the difference between having a bad day and suffering from depression. As we welcome a new season of growth and change, it’s the perfect opportunity to do some self-reflection. Here are a few ways to check in on your mood this fall. Evaluate Your Routine Depression and other mental health disorders can creep up slowly and manifest in different ways. Sometimes depression can trigger small behavioral changes. Maybe you find it easier to polish off that pint of ice cream on the couch after an awful day. All of the fall activities and after-school commitments make it easy to skip the gym. Before you know it, these little things add up in BIG ways and add a heaviness to your mood. Routines are essential at any stage of life, from childhood to adulthood. The key is creating healthy habits that lead to a lifestyle you can maintain. Start by writing down your daily routine and look for rituals you repeat. Are they serving a purpose? Do they bring you joy? Do they cause stress? Find ways to revamp your daily routine to pave the way to living a healthier, happier life. Identify Your Emotional Triggers What throws you into an automatic bad or anxious mood? A sound? A smell? The way the wind blows? Triggers are unique emotional responses to stimuli in our environment. As the saying goes, “When a flower doesn’t bloom, you fix the environment in which it grows, not the flower.” Just like a flower, our well-being is linked to our environment. Our surroundings influence our behaviors and impact the way we feel. If your personal environment continuously sends cues and triggers that affect your mood negatively, it’s time for a change! Take some time to reflect on areas of your personal environment that are holding you back from thriving. Identify your triggers (words, people, places, etc.) and be on the lookout so you can respond consciously instead of acting on reflex. Practice (And Prioritize) Self-Care We’ve all got way too much to do and not enough time to do it. It is so easy to put yourself second in order to meet the demands of everyone else, but studies show that does more harm than good. Self care means consciously doing things that support your physical, emotional, and mental health. Acts of self care include getting enough sleep, eating nutritious meals, exercising, and going to necessary appointments. Self care also includes having brunch with old friends or going to visit a family member you miss. And at bonmente, self care means learning healthy ways to cope with emotions and being proactive in addressing mood shifts. If you’re struggling to prioritize your self care, therapy can give you the tools and support you need to thrive in every season. “Therapy promotes understanding and communication, allowing people to improve their relationships, outlook, and self-esteem,” said Teri Arana, a therapist at bonmente. “Participating in therapy is probably the most significant act of self care someone can do for themselves to improve their life.” Turn Over A New Leaf This Fall With Bonmente Sometimes taking the first step and reaching out for support is the hardest part. That’s why were doing things differently at bonmente. Our technology-forward practice utilizes telepsychiatry to give patients secure, confidential, and convenient access to expert practitioners. Let us help tease apart the messiness of mental health and give you the tools and support you need to move forward. Take control of anxiety, depression, and other common mental health disorders to unburden yourself of constant worry or sadness. Show yourself some love and reach out today for personalized support.
WHAT’S THE DEAL WITH BRAIN FOG? Posted on August 30, 2021June 4, 2025 by bonmente “What was I saying again? Brain fog is all of those times you lost your train of thought or forgot about an appointment. It’s feeling spacy, groggy, forgetful – just not like your usual self. Brain fog can zap your motivation and creativity as the cobwebs continue to build up. You know that the lights are on upstairs, but it feels like no one is home most days. What gives?! Of course, living through a global pandemic does not help matters. At this point, the days seem to all blend together, and time feels like it’s waxing and waning. How are we almost three months away from 2022 already, yet it feels like we are still processing 2020?! Even though brain fog is not a scientific term or proper medical diagnosis, it’s a nuisance and can impact how you feel. The good news is you can shake the cobwebs and emerge in clarity and better focus with these helpful tips. How to Clear the Cobwebs Step 1: Slow Down! The first thing to do if you are experiencing brain fog is to slow down. When you are feeling overwhelmed in any way, it’s best to take a step back and regroup. “Think about driving down the highway during a bad storm,” said Sarah Leiderman, PA-C, a mental health provider with bonmente. “In the middle of a downpour, it’s better to pull over and let things slow down instead of pushing forward when you can’t even see the road ahead.” Step 2: Check on Your Physical Wellness Be sure you are getting proper sleep, nutrition, and hydration. Rinse, wash, and repeat! Poor diet and sleep habits can contribute to several health problems physically and mentally. The good news is there are actual ‘brain foods’ that can help keep your mind sharp. For example, the omega-3 fatty acids in fish keep your brain in top shape. If you have a sugar craving, reach for dark chocolate to help cut back on sugar which can spike your blood sugar and impact your mood. Step 3: Stop Multitasking On paper, multitasking sounds like a great way to get a lot of things done. In reality, multitasking often decreases productivity. If you are feeling overwhelmed and distracted, go back to step 1 and slow down! Once you are calm and some of the fog has lifted, break your bigger goal into small, more manageable tasks that you can complete. This approach will help boost your confidence and sense of accomplishment. Step 4: Put A Focus on Brain Health Sometimes, brain fog is just a matter of shaking off the cobwebs and starting over. Other times, it’s a sign of something more. These days, it seems like we all experience brain fog from time to time. However, if you are having trouble focusing or completing tasks, it might be time for an evaluation. Adults with ADHD may have been undiagnosed when younger, only having symptoms later in life when something changed (i.e., going off to college, getting married, having children, etc.). Adult ADHD patients also frequently have anxiety, depression, or other issues that may or may not be related. If symptoms persist, don’t hesitate to reach out for support. Our team is here to walk with you.
SIMONE FOR THE WIN Posted on July 28, 2021June 4, 2025 by bonmente Simone Biles, who stands just over 4 and a half feet tall, is perhaps the greatest gymnast the world will ever know. She has won 6 medals in the Olympics and 25 medals in the World Championships. She is performing stunts that historically have never been done by a woman, and she does so flawlessly. She has been dubbed G.O.A.T., an honor bestowed to her by virtue of her skill and bravery. To date she truly is the greatest gymnast of all time. But when she walked away from Olympic competition in order to focus on her mental health this week, she may have become the bravest human of all time. With all eyes on her, every camera zoomed in on her face, an entire world watching her every move, Simone stood up and said, “I have to focus on my mental health and not jeopardize my health and well-being.” She’d had a few hours of the jitters between her earlier practice and her warm ups. She’d been having some trouble getting sleep. And when it came time to perform, she gave it a shot. But it wasn’t there. The mental focus it takes to pull off the feats of physics that made her famous, admired, and pressured to perform wasn’t there. It was like she could see the crack, and rather than force it, which could come at great physical cost (like quadriplegia… or death), she stopped. In doing so she not only kept the crack from getting bigger, she also became a new kind of champion. A champion of mental health. It is SO HARD to speak up when mental illness decides to hijack your brain, your emotions, even your organs. When you’re just sitting in a normal room doing normal things and your heart tries to beat out of your chest because anxiety is doing its dance in your body, it is SO HARD to say, “I’m having a massive panic attack and need to step away.” When you’re going through the motions of life for the benefit of those around you but you’re internally exploring new depths of darkness because depression is settling in, it is SO HARD to say, “I need help. This is out of my control.” Simone, in what is probably the most courageous thing she has ever done, did the hard thing. She, one of the best physical specimens walking the planet, told the whole world, “I am not okay.” “Put mental health first,” said Simone Biles. “Because if you don’t, you’re not going to succeed as much as you want to.” Simone has been open about her ADHD diagnosis and her experience with therapy, but this move, where she put mental health above all else – above the whole world – is more awe-inspiring than the moves she invented that now bear her name or that Yurchenko Double Pike she debuted this year. And it’s not just that she listened to her mind when her body was in the spotlight. It’s also her behavior after her decision to leave the competition. Knowing the cameras would be on her non-stop and people would be speculating, gossiping, and criticizing her decision, she still came back. She came out with her head high, resolute in her choice. She stayed at the competition to cheer on her teammates, supporting them like a true sportswoman. She congratulated the winning athletes. She attended the press conference after and did interviews with reporters. Mental health issues can make you want to run and hide, to keep your out-of-whackness to yourself, but Simone demonstrated that mental health is literally the most important thing in life and that it is okay to say “I’m not okay.” What a win for the whole world. Bonmente offers comprehensive treatments and guidance to manage anxiety, depression, and all other mental health issues. Schedule an appointment with our mental health providers today.
BACK TO SCHOOL! OR IS IT THE PETRI DISH? Posted on July 20, 2021June 4, 2025 by bonmente Remember the thrill of putting the kids back on the bus after their long summer vacation and then going home to listen to … SILENCE? The good old days of 2019, when the most stressful part of going back to school was sourcing the unruled notebook paper on the school supplies list? Like pretty much everything else, COVID-19 took the thrill and carefree joy out of back to school and replaced it with a mountain of stress, worry, uncertainty, and anxiety. The 2021 back to school season makes the stress we had in the pre-pandemic days seem like recess. Schools in California are set to return to in-person classes next month, just as the Delta variant has started teaching us a lesson. As the buses start to roll out and collect our innocent little kids, many of whom are too young for vaccinations, how are we supposed to balance our natural concern and stress with the importance of putting knowledge in those spongy minds? We’ve learned a lot about COVID-19, but so many questions remain. What will the classroom look like? Will everyone wear a mask? How good are these kids at catching their coughs and washing their hands? What if my child isn’t vaccinated yet? Shouldn’t we just continue online for a little while longer? All of these are valid questions and concerns. Though there is a great deal of anxiety around back to school and COVID-19, there are things you can do to protect yourself and your family. Namely, get vaccinated. The CDC recommends that everyone 12 years and older get a COVID-19 vaccination to help protect against COVID-19. But what about our elementary-aged kiddos? What about our preschoolers? As of now, no COVID vaccines have been approved for this age group, and they’re the ones who need a lot of care, guidance, and gentle reminders to practice hygiene when it’s just a regular old “cold season.” Schools are working hard to come up with solutions to keep our kids and their employees safe, but this is a new curriculum and we’re not sure what the real test is going to be yet. As parents, friends, employees, and healthcare professionals, we’re in this with you, wondering how this is going to work and how we are supposed to keep ourselves and our loved ones healthy – physically AND mentally. So here are a few things to remember as we navigate back to school season. Teachers Are Smart In creating a plan to reopen schools, California has done its homework. A lot of really intelligent people, many of whom have school-aged children, have come to the table to provide insight and contribute to the plan. The CDC, the California Department of Public Health, California Division of Occupational Safety and Health, teachers, child care providers, superintendents, educators, parents, and students weighed in to provide reopening guidance that addresses worries across the spectrum. Learning Is Important Thanks to scientific research about COVID-19 and the development of vaccines, infection rates are down. We have learned a lot about testing, treating and preventing the spread of COVID-19 in the past 18 months, and that knowledge is going to better prepare us as we head back to school or work. We’ve learned that masks and social distancing not only provided protection from COVID-19, but also from other nasty bugs like the flu. We’ve learned that it’s more important to stay home when you’re feeling sick than to force yourself to go in to work. There is no doubt that we’ve got a lot of learning still to do, but we have knowledge, and knowledge gives us at least some power to protect ourselves. Kids Need To Go To School Research has shown that the social isolation of quarantine and anxiety of the pandemic has increased depression and anxiety among children around the world, particularly in middle and high schoolers. “For young people, missing significant life events and rites of passage, whether it’s birthday parties or prom, takes a psychological toll,” said Mottsin Thomas, a psychiatrist at bonmente. “Though we won’t entirely realize the mental health effects of COVID-19 for years to come, we know that kids have been having worrisome mood disturbances that come from quarantine-related isolation. They need their friends back.” And they need their teachers back. If you’ve been a “home educator” for the past 18 months, you have probably (and understandably) let Fortnight, TikTok, or Roblox be a substitute teacher at least a few times. In-person learning is infinitely better for a child’s brain development than the most stimulating TikTok ever created. COVID-19 is declining. But mental health issues are on the rise. Even with the Delta variant setback, we have made huge strides in fighting COVID-19. But it’s possible that our next pandemic will be one of mental health proportions. A study at the University of Oxford found that one in three people infected with COVID experienced some type of mental health issue within six months of infection. For those who have been diligently resisting exposure, the isolation, fear, fatigue, stress, and anxiety have also threatened mental wellness. So, How Do You Feel? Almost everyone is experiencing a little burnout these days, and back-to-school is just the point on the pencil. The best protection you have against COVID-19 is a vaccination, a mask, and social distancing, but the best protection you have against COVID-19 triggered mental health issues is early intervention. “The sooner a person gets help for psychiatric symptoms, the sooner they can get better,” said Alicia Bulin, a psychiatric nurse practitioner at bonmente. “The most common mental health complaints – anxiety and depression – can be the most crippling to your day-to-day life, and those are the ones on the rise as a direct result of the pandemic. If you’re not feeling like yourself, there is help.” To make getting help as easy as possible, bonmente offers access to excellent care that is literally at your fingertips thanks to our innovative telepsychiatry interface. Schedule an appointment with our mental health providers today.
Reopening Anxiety: Why Getting Back to Normal Feels So Weird Posted on June 24, 2021June 4, 2025 by bonmente California has officially reopened! The days we dreamed of, with free breathing and carefree contact, are here, even if reopening anxiety makes it feel a bit strange. We’re back to normal! But why does it feel so…. weird? Why does having your whole face exposed feel so awkward? Why does returning to normal have to come with this new sensation of “mask”xiety? Remember back in the pre-Covid times when the most universally socially awkward thing we shared was what to do with our hands? Well, that’s back, and with it is this new worry: what do we do with our masks? Wear it so people don’t think you’re some kind of selfish jerk? Wear it because your kids haven’t been vaccinated yet and you want to keep them safe? Keep it at the ready as a chin strap or an ear accessory until you read the room? Ditch it and walk full-faced and proud into alllll the stores? According to the CDC, “Fully vaccinated people can resume activities without wearing a mask or physically distancing, except where required by federal, state, local, tribal, or territorial laws, rules, and regulations, including local business and workplace guidance.” So, we have permission and the blessing of science to enjoy the liberation of vaccination. But we still have a responsibility to follow the rules of local businesses and our workplace. These are tricky and stressful social situations to navigate, and we are very out of practice since we’ve been hanging out at home for over a year. Awkward Moments Are ‘The New Normal’ One of our staff members shared a story with us about riding an elevator that was so relatable. When the elevator doors opened, she noticed the gentleman riding the elevator had his mask on, which left her scrambling through her bag searching for her mask. She’s fully vaccinated and following CDC guidelines yet was still in a panic as she tried to find her mask as a courtesy. Where’s the guidebook on re-entry, CDC? Did anyone get a copy of the Post-Pandemic Manners Manual? Guess what? No manual. We’re all flying blind. So, let’s find the funny. We’re all out of practice with interacting with strangers. Our personal space has grown at least 6 times bigger than it used to be. We’re all relearning how to put makeup on the lower half of our faces, how to manage facial hair that used to be under cover, and how to smile as a gesture. We’re all bumbling through handshake/fist bump blunders. We are all feeling stressed and awkward with our newly returned freedom to exist in the world. We are all figuring this out, day by day, interaction by interaction. So let’s be patient with one another and find the funny in it. We made it! This is what we wanted, what we worked for. Let’s get our high fives tuned up and get them out of retirement. Let’s be kind. People are going to respond differently to re-opening, and just as we didn’t know their personal situations during the pandemic, we still don’t know them now. They could have a parent getting chemo and still have to be extra cautious. Maybe they have kids at home who aren’t eligible for vaccination yet. Some people are unable to get vaccinated due to an allergy or other health condition. Others may feel fearful about the vaccination and haven’t yet worked through those emotions. Some people may not be ready to unmask, for a variety of reasons, and that’s okay. Wearing a mask is absolutely not going to hurt anyone. So, be kind if your friend wants to wear a mask at group gatherings that are outside. Show compassion if your family members opt out of gatherings and events for a while. A little understanding will go a long way in this awkward recovery. “We’ve all had a tough year, physically and emotionally,” said Jordan Blaine, a psychiatric nurse practitioner with bonmente. “The CDC has given a green light to vaccinated people, but how fast we jump back into society is a personal choice. Do what feels right, safe, and good for you.” Let’s be real. And get help when we need it. Anxiety and depression have exploded during the pandemic. Even though “getting back to normal” sounds amazing, it may be as psychologically debilitating as Covid-19. If re-entering society has your skin crawling, you could need some extra help from the pros at bonmente. “The past year was full of trauma, uncertainty, and fear,” said Kayleigh Soto, a therapist at bonmente. “We have spent the past year alone or in small groups and now we’re expected to co-exist with others and be excited about it. It’s easy to see how reopening could trigger anxiety, but with the right treatment, you can get to the joy of it.” There is no right or wrong way to handle re-entry, but it’s essential to go at your own pace and view challenges as opportunities to build resilience. If you need a little help with that, give bonmente a call. Bonmente offers comprehensive treatments and guidance to manage anxiety, depression, and all other mental health issues. Schedule an appointment with our mental health providers today.
WHEN DOES ANXIETY BECOME A DISORDER? Posted on June 7, 2021June 4, 2025 by bonmente Everyone experiences anxiety from time to time. A little bit of worry is part of life. You might find yourself worrying about normal life stressors related to your career, finances, or relationships. These stressors can serve a useful purpose at times by motivating you to be productive or reach a specific goal. But the problem starts when these worries consume you. Most people can overcome these thoughts and move on. Unfortunately, for someone with generalized anxiety disorder (GAD), the worrying grows out of control. Your intrusive thoughts take hold and prevent you from living life. Most days, you feel worried about things even when you can’t exactly identify a single underlying cause. When these persistent and pervasive thoughts linger and disrupt your daily life, it’s a sign that you might be experiencing something more than a little bit of worry. “For someone suffering from Generalized Anxiety Disorder, it’s not about sudden feelings of panic and being overwhelmed,” said Dr. Mottsin Thomas of bonmente. “It’s more about the lingering feelings that make it hard to concentrate and function each day.” Common Signs of Generalized Anxiety Disorder Everyone has different triggers that cause stress. Bouts of situational stress can arise from meeting deadlines at work to facing a significant life change like the death of a loved one. Your personal stress level will differ based on your personality and response. If you feel increasing worry, intrusive thoughts, and lingering uncertainty, watch out for these common signs that anxiety might be taking over your life. Upset stomach Increased agitation or irritability Difficulty concentrating Fatigue Headaches Depression Sleep problems How To Break Free From Worry Generalized anxiety disorder is one of the most common mental illnesses in the nation. Nearly one-third of adults in the U.S. experience complex cases of consuming anxiety at some point in their life. Unfortunately, anxiety is often accompanied by depression, creating a vicious cycle of dangerous thought loops that fuel each other. With treatment at bonmente, though, you can take control of anxiety and unburden yourself of constant worry. 1. Take a timeout. When anxiety grabs ahold of you, it can feel impossible to shove it off. But often that’s exactly what you need to do to get through the intensity. Put yourself in timeout and do something to slow your mind. Stretch your body out, listen to music, or try a meditation app to get some space between you and the source of your anxiety. You’ll likely find that when you come back to it, it doesn’t have as tight a grip as it initially did. 2. Remember to breathe. You can get your body to relax with something as simple and available as breathing. Yes, this thing you do without any thought is an amazing tool for managing anxiety. You can try alternate nostril breathing, where you breathe in and out of one nostril while holding the other closed. The 4-7-8 breathing technique is also effective. To do the 4-7-8 technique you’ll part your lips and make a “whoosh” sound as you exhale completely. Then you close your lips and inhale silently as you count to four in your head. Hold that breath for seven seconds. And finally, exhale with the “whoosh” for a count of eight. Do this for four breaths, holding your tongue against the roof of your mouth through the whole process, and you should feel more relaxed. 3. Turn fears into curiosity. Studying your anxiety is probably the last thing you want to do, but it can be helpful. Look at it like you’re a detective and try to identify what may be triggering anxiety for you. Maybe it’s work-related, perhaps it’s relationship-based? Discovering sources could allow you to better prepare and manage anxiety when the trigger is introduced. Journaling is great in helping to identify triggers, as it gives you a task to focus on when you feel out of control and ends up giving you a lot of data relating to your anxiety. Everyone’s anxiety is different. Since we all experience anxiety differently, it’s essential to create a treatment plan designed to work for YOU. With treatment at bonmente, you can take control of anxiety and unburden yourself of constant worry. Reach out to today for personalized support.
THE FOOD and MOOD CONNECTION Posted on December 21, 2020June 4, 2025 by bonmente Food is good. It tastes delicious, it anchors us socially, it inspires special memories, and our bodies need it. And, sometimes when we polish off that pint of ice cream on the couch after an awful day, we feel better. Until we don’t. Nutritional psychiatry is an emerging area of study that evaluates the link between food and mood. Studies around the globe have shown that eating “healthy” foods like fruits, vegetables, whole grains, and healthy fats can protect mental health and that eating “junk” foods like potato chips and ice cream can threaten it. But how? “The gut is full of serotonin receptors, so it’s not surprising that scientific research into food and mood is supporting what conventional wisdom has taught us,” said Mottsin Thomas, a psychiatrist at bonmente. “Serotonin is a neurotransmitter, one also found in the brain, that is associated with feelings of happiness and with circadian rhythms. This chemical link, known as the gut-brain axis, offers new potential in helping people with anxiety, depression, and other mental health conditions.” The perfect menu has yet to be put together, but research has shown fruits and vegetables are central to a mood-improving diet. Higher fruit and vegetable consumption has been correlated with lowering the prevalence of depression and anxiety. One interesting study from 2013 showed mood improvement the day of and the day after increased intake of fruits and vegetables among young adults. A traditional Mediterranean diet also shows promise in mental health improvement, as does a mostly vegetarian diet and the Alternative Healthy Eating Index-2010 diet. All of these diets emphasize fruits and vegetables, nuts and legumes, monounsaturated fats like extra virgin olive oil and polyunsaturated omega-3 fatty acids from fish. They also stay away from processed meats, refined carbohydrates, and sweets. So, what should you put on your plate? There’s no doubt that ice cream band-aids and pizza binges are here to stay, but if you want to improve your mental health, they can’t be your main source of sustenance. Here are some mood-improving foods to reach for instead. 1. Dark ChocolateDark chocolate, not milk chocolate, is high in flavonoids, which increase blood flow to your brain, reduce inflammation, and improve brain health. Talk about a pick-me-up. 2. YogurtYogurt, like other fermented foods, helps sustain populations of healthy bacteria in your gut, which may increase serotonin levels. Research is ongoing, but it appears to show connections between a healthy gut microbiome and lower rates of depression. 3. BananasStep aside apples, it’s time for bananas to get the limelight. Full of vitamin B6, which helps with dopamine and serotonin production, bananas provide a slow sugar release and helps prevent energy dumps that can cause mood dips. 4. NutsA 2019 study over 10 years and following nearly 16,000 people found that eating nuts was linked to a 23% lower risk of depression. Brazil nuts, pine nuts, and almonds contain brain-important minerals zinc and selenium. 5. Coffee & TeaBoth coffee and tea have demonstrated an antidepressant effect, with one study of 50,000 women finding that 2-3 cups of caffeinated beverages decreased the likelihood of depression by 15%. If coffee give you the jitters or prompts anxiety, try green or black tea. Bonmente offers comprehensive treatments and guidance to manage anxiety, depression, and all other mental health issues. Schedule an appointment with our mental health providers today.
HOW TO BREAK THOUGHT LOOPS Posted on October 14, 2020December 3, 2025 by bonmente It’s a perfectly normal day. You’re driving to work or to dropping the kids at school, maybe even going to the gym. Nothing is particularly bothersome. And then your brain, being the busy body that it is, decides to plant a seed. Something like, “what if the brakes failed right now?” Or perhaps something less catastrophic and more critical like, “why am I such a loser that I can’t even be on time?” Maybe it just sends up a flare that ignites the “oh gosh, I have a deadline in 3 days” worry. Once it grabs your attention, that negative thought takes hold of your whole thought process, maybe even changes your whole mood. It can trigger anxiety, affect sleep, impact relationships, and sap your productivity. It’s a ride no one wants to be on. So, how do you break the cycle? “Understanding why you get stuck in these loops is the first step to getting out of them,” said Mottsin Thomas, a psychiatrist at bonmente. “Thought loops are your brain’s way of trying to get to an egosyntonic state, meaning your mind is trying to confirm deep-seated beliefs, fears, or insecurities that you have — even if they’re unfounded.” Understanding why you get stuck in these loops is the first step to getting out of them. By giving the intrusive thought attention, you are trying to work through it. But that’s the trap. What you really do is solidify the loop. Here are some tips for breaking the loop. 1. Come back to the present. When your mind takes off on its own imaginary journey, reign it in by deliberately focusing on the moment. Notice the sounds around you. Take in any smells. Look closely at the license plate ahead. Is there wind? How would you describe the shirt you are wearing right now? Put your attention anywhere else, and the most readily available, innocuous place is typically the minute you’re in. 2. Be curious about the thought. When an intrusive thought loop hijacks your focus, the natural inclination is to provide a counter to the unwanted suggestion, or a strategy to manage it, even if it is unlikely or untrue. Say you’re getting ready for a social outing and you brain sneaks in with, “I bet you’re going to say something stupid to embarrass yourself.” Your next thought will most likely be about some strategy to avoid embarrassing yourself. If you want to avoid the thought loop, make the next thing you ponder the thought itself. Is the thought serving you? Is it harming you? What’s the purpose of the thought? Is it true? Absolutely true? Who would you be without the thought? How would you feel without the thought? 3. Prepare for the next one. According to a study published in the journal Science, nearly half of our waking lives are spent thinking about something other than what we’re doing. Every time our mind wanders, it gives intrusive negative thoughts an opportunity. Expect it to happen again and again, and make a plan to deal with it when it does. Refine your approach as you learn what works for you and what doesn’t. If thought loops are out of your control, remember there is help. The best way to break intrusive thought loops is through cognitive behavioral therapy (CBT), which teaches you to identify core beliefs that trigger these types of automatic thoughts. By challenging those core beliefs with professional guidance, you learn to manage the intrusiveness and decrease the distress the thoughts cause. bonmente can help you break the cycle of negative thought loops and keep anxiety from spiraling. Schedule an appointment with our mental health providers today.
FINDING BALANCE WITH BOUNDARIES Posted on September 22, 2020June 4, 2025 by bonmente Working from home seemed like such a gift in the spring. Tossing in loads of laundry throughout the day and taking breaks to have lunch with the kids or walk the dog were welcome escapes from the computer grind. But did having your computer at the kitchen table or in your bed make work a bigger part of your life than you intended? Are you taking calls at 8pm and checking emails one last time before you go to sleep? You got addicted. Lots of us did. Finding work-life balance was hard enough when you had hours during which you were physically removed from the office. Now that it’s all under one roof, that balance is totally out of whack. So, how do you get back in balance? Set Boundaries. “Setting boundaries may feel like you’re being insubordinate, but boundaries are as important in work relationships as in personal ones,” said Mottsin Thomas, MD, a psychiatrist at bonmente. “Boundaries take the burden of saying no off of you. By establishing a limit, you teach you colleagues how to treat you and what they can expect from you. You also make yourself and your health a priority, which will likely improve your performance in the long run.” Work can be a subtle creep on your mental health, but it can have dramatic consequences. In an effort to unwind, you may find you’re drinking too much or too often. Poor sleep can negatively affect your mood as much as your productivity. And that unrelenting stress, well, that can lead to anxiety and depression and cause relationships to suffer. Setting boundaries doesn’t have to be difficult. It simply requires some self reflection and some self respect. Here are some tips to help you get back into balance. 1. Rank your priorities. It helps to know where to draw the line if you know what your line is. For instance, if a Wednesday night pizza party with your family is the thing that brings you joy each week, don’t let a Friday project deadline steal it from you. If a morning workout is what keeps you sane, RSVP “Unable to Attend” to that 7:30am Zoom meeting. Think about your life and what is most important to you. Figure out where work is on that hierarchy. Knowing what your priorities are will help you draw the boundaries for your life. 2. Create structure. Creating structure in your day will help you better manage your time and be able to accomplish all that you need to accomplish. If you have a meeting, designate a time frame for it, make an agenda, and stick to it. If you notice a lot of your productivity is interrupted by instant messages or texts, consider scheduling a weekly or daily “check-in” with the source of the distraction. By formalizing a meeting, you’ll bring structure to your interactions as opposed to responding to whims. If you’re working from home, create a structure to limit your hours. Work those hours and then “clock out” — don’t check or reply to emails or texts and resist the urge to work on projects. 3. Say “No.” You don’t want to risk opportunities for growth, or your job, by saying no to everything, but boundary setting means saying no sometimes. If a work task tries to hijack a life priority, say no. Give yourself permission to say no, and allow a compromise to evolve out of it. Say “no” strategically. For instance, if you’re taking on too much because of guilt or a sense of obligation, talk to your employer about how assuming responsibility for this latest thing could be detrimental to the projects you’re already working on. Make suggestions for other ways it could be done that don’t make it your exclusive burden. Say “no” at home too. If you don’t want to do something — a play date, watching your grandkids, helping your friend fix his car — say “no.” It’s not a dirty word and you’re not rude if you say it. 4. Unplug. Unplug all the things that beckon you to work or blur the line between work and life. If television during your work time is affecting your productivity, unplug it. If your cell phone in the evening is interfering with dinner with your family, turn it off. Turning off notifications — all the subtle bells, dings, and whooshes that our devices whisper to seduce us back to them — will ultimately feel like taking off a leash. Don’t worry, the text will be there when you pick up your phone again, as will the Instagram stories and Twitter insults and the news headlines and the funny videos of that screaming bird. Shifting your focus from technology to the world around you, efforts known as “digital detox” or “dopamine fasting,” is suspected to have positive effects on anxiety, mood, and overall happiness. If you’re working from home, unplug on the weekends and allow yourself to decompress. Boundaries show you care about yourself… and your performance. “No one is creative when they’re exhausted, no one is efficient when they’re feeling pressured, no one comes up with clever solutions when they’re distracted by a million other things,” said Dr. Thomas, who said work-life balance is a prominent issue for many of his patients. “Boundaries show you care about yourself, and by caring about yourself, you’re actually showing that you care about your performance and your career.” bonmente can help you discover the value of boundaries and how to get life back in balance. Schedule an appointment with our mental health providers today.
